It´s been a while now. I am very sorry about that. But how can you write inspiring posts, when your whole life is a mess? After the month of December, everything went wrong, now August is over, and I finally have some muse to sit down on my desk and reflect on the past months of my life.
I am still not sure if it is the weird year 2020 itself, that brings so much craziness and sadness to so many of us or if I have a worse year for myself. But the last days of my vacation, traveling a bit through the Netherlands, watching a sunset at the beach, seeing the night sky, and visiting Rotterdam pulled me out a bit out of my rabbit hole.
My dog died very unexpectedly in February, and the whole world was closed down the end of March because of a deadly virus. I work from home most of the time and meet rarely people because I moved to a new place. So being alone, super broke because some crazy people just stole from my bank account, at a new place, without my dog. I even lost my lust to cook and ate just vegan junk food all over.
The only constant line is still my Yoga practice. And my love for music and maybe also my sunshine mind, that always holds me above the deepwater somehow. But now. Today. I felt it again. I am longing to go back to my Ayurvedic routine and healthy decisions. And I also think I finally pulled myself out of that rabbit hole. I am on a waiting list for a street dog from Hungary, and I walked around in nature lately a lot. I started to work out again and move my body regularly.
But – the topic of my text – is that I also understand in general how hard it is for so many of you, to start over with your strenght. To find the strenght and motivation to do something healthy for you and your body and get rid off old routines. (Old habits die hard is a thing, huh?) And that even some healthy living person like me, can have weak moments. I really would love to support and inspire so many of you to find a path to change, what you want to change. Especially in these crazy times, I think – Ayuvreda and Yoga are great tools to help us, to find our center again. (If we lost it or if we never had the feeling that we found it.)
But what is also important to me is, that we take slow steps on our way. Because we struggle enough in our day to day life and our brains are full, maybe in 2020 even our pockets are empty. We lost friends, we maybe even lost loved ones because of a disease and maybe because we didn´t agreed on what is right or wrong about the Covid topic. But what is important to me, what is a wish deep down from my heart, is that we all can pull us out of the sadness and chaos and find peace of mind.
I will start with blogging again regularly and share easy and affordable recipes and will upload Yoga videos, meditations – and maybe we can all thrive together and make the last months of 2020 a bit more magical and peaceful for us.
Because you are worth it. I am worth it.
You are a wonder and everything will be alright at the end.
Practicing Yoga in our busy day to day lives can be challenging with Job, Kids a dog and our daily schedule. Ayurveda is recommending to start the day with Yoga and Meditation to feel more stable, awake and grounded.
I really enjoy it to start my day the “Ayurvedic way”, because it gives me lots of strength, energy and creativity but also more balance.
In the morning hours our brain is still in it´s “theta waves” status, which is similar to the status you arrive in deep meditation. We are deeply in contact with intuition and creativity – practicing to make a slow transition from sleeping to being awake can help you to improve your whole life.
This is also the reason why in India and Ayurveda the
morning hours are sacred and important for our spiritual progress. It is a
sacred space to make the connection to your highest self, to the Universe.
Here is a short sequence I love to practice in my morning hours – it can be done in 15 minutes, if you find some longer time on your mat, it is also possible to stretch it to 30 minutes. But it will help you to start your day in a calm and gentle way!
1 minute each side
Lay on your back. Walk your feet
to the right side of the mat, your hands to the right side, arms stretched over
head. Place left foot on the right and grab with your left hand your right
wrist. Stretch into the side and breathe deeply. Change side after a minute.
This posture helps to relax the area around your bile and will let you feel less anger throughout the day.
2. Crocodile Twist
1 minute each side
Place your feet now on the mat
and cactus your arms – let your legs sway gentle from side to side. Massage
your lower back, close your eyes. Let your legs now fall to the left side. Place your foot on the other leg and
try to ground your right shoulder as far as possible. Breathe deeply into the
area around your belly and enjoy the side stretch and twist. Change side after
This posture helps you to relax the Psoas muscle. This helps to breathe more deeply and relax our nervous system.
3. Shoulder Bridge
hold for one minute
Open your heart for the new day. Plant
your feet on the ground, hip distance apart. Press through your feet and lift
your hips to the sky. Externally rotate your arms so your palms face the
ceiling, then interlink the fingers behind your back. Open your chest and press
into your forearms and hands.
This posture helps you to encourage strength and to walk throughout the day with an more open-heart.
4. Legs Up The Wall on a pillow or block
Bring now a pillow or block underneath
your sacrum and begin to stretch your legs towards the sky. Hips and legs are
in alignment. Cactus your arms again to open your chest and feel your shoulders
waking up from the night. Flex your feet and make circles to wake your whole
lymphatic system up. Breathe deeply into your belly and close your eyes.
The posture helps your spine to start regenerative into a new day and will leave you awake, energized and will give you a happy mood boost.
5. Reclining Bound Angle Pose
Now bend your
knees. Bring your feet together with the outer edges of both feet on the floor.
Place your heels close to your groin.
Let your palms lie next to your hips, palms facing the earth.
Exhale, and ensure that your abdominal muscles contract as your tailbone
moves close to your pubic bone. Feel the elongation in your lower back and the
stability of your spine as your pelvis tilts.
With the next deep exhale, let your knees open up such that it creates a
good stretch in your groin and inner thighs. Feet are touching. Let shoulders
and head relax.
Bring your hands in prayer position to your forehead and let your thumbs
rest on your third eye centre.
This pose will bring you a deep relaxation and open up your third eye. The morning hours are perfect for this practice.
6. Gentle side stretches
1 minute each side
Come to a seated, cross-legged position. Bring your right hand on the floor close to your hip area. Draw your right shoulder now down, bend the right elbow a tiny bit. Focus on your shoulder here, breathe deeply in and move the left arm now in front of you and above your head. Stretch the left arm and upper body now while you lean towards the right. Change sides after one minute.
This posture will help you to get rid of stiffness in your shoulders and neck.
7. Crossed legged forward fold and side stretch
Sit tall and straight. Breathe deeply in and out and start
slowly to walk your hands away from you. Find your back straight, shoulders
open, neck long and relaxed and focus on the stretch of your back. Stay here
for 10 – 15 deep breaths.
Start walking the hands now to the right (later left) and focus more on your shoulders and side. You should feel here a good stretch in your side body. Bring your hands close to one another and start tot wist gently. Your chest wants to open up to the sky. Relax your neck.
Walk your hand back in the middle and stretch the other
This posture will help you to open up and get rid off tightness in your side body and shoulders.
8. Seated spinal twist variation
1 minute each side
Sit tall again and let your spine grow long. Inhale and bring up both arms, palms facing one another. Exhale and twist with your upper body to the right. Bring your right hand on the bottom behind your back and the left hand onto your right knee. Your neck stays long and you can look towards the right if your neck allows it. If not, let your neck rest above your collarbone. Change sides.
9. Clear the air Pranayama and gratitude practice
1 minute up to five minutes
Sit tall, bring your hands onto your knees. While inhaling you bring your arms up slowly and let the palms touch above your head, look slightly up to your hands and pause for a moment. While exhaling, you bring the hands in prayer position slowly to your heart. Inhale through the nose and exhale with a sigh through your mouth. Inhale new space, energy – prana. Exhale everything, you want to let go off. Take 10 of these deep breaths. When finished, bring your hands in prayer position to your heart. Close your eyes.
What are you grateful for today? Can you invite gratitude
into your morning?
Here are some helpful gratitude affirmations:
Thank you for this new day.
Thank you for all the blessings this day will
I invite gratitude to my heart.
I am grateful for who I am and what I have.
I am thankful for simply being alive.
When you found your affirmation, stay a moment with it and repeat it in silence. Let it sink to the bottom of your heart. Bring your hands in prayer position to your third eye center.Bring your hands to your mouth. Bring your hands back to your heart and bow your forehead slightly down towards your fingertips.
Gratitude towards yourself. For showing up. For taking time.
For your practice.
This new day is full of new possibilities. Let it be your
best day yet.